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  6. Collard Greens vs. Sauerkraut

Collard Greens vs. Sauerkraut — In-Depth Nutrition Comparison

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Differences between Collard Greens and Sauerkraut

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Vitamin B2, and Choline, while Sauerkraut has more Copper.
  • Collard Greens's daily need coverage for Vitamin K is 328% higher.
  • Sauerkraut contains 380 times less Vitamin A RAE than Collard Greens. Collard Greens contains 380µg of Vitamin A RAE, while Sauerkraut contains 1µg.
  • The amount of Sodium in Collard Greens is lower.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids.

Infographic

Collard Greens vs Sauerkraut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Collard Greens
Collard Greens
6
:
4
Sauerkraut
Sauerkraut
Contains more Calcium +370%
Contains more Magnesium +61.5%
Contains more Phosphorus +60%
Contains less Sodium -97.7%
Contains more Zinc +21.1%
Contains more Manganese +237.7%
Contains more Iron +30.1%
Contains more Potassium +45.3%
Contains more Copper +88.2%
Contains more Selenium +20%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +370%
Contains more Magnesium +61.5%
Contains more Phosphorus +60%
Contains less Sodium -97.7%
Contains more Zinc +21.1%
Contains more Manganese +237.7%
Contains more Iron +30.1%
Contains more Potassium +45.3%
Contains more Copper +88.2%
Contains more Selenium +20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Collard Greens
Collard Greens
8
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +42122.2%
Contains more Vitamin E +528.6%
Contains more Vitamin C +23.8%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +302.1%
Contains more Vitamin B5 +134.4%
Contains more Vitamin K +3027.7%
Contains more Folate +50%
Equal in Vitamin B6 - 0.13
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +42122.2%
Contains more Vitamin E +528.6%
Contains more Vitamin C +23.8%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +302.1%
Contains more Vitamin B5 +134.4%
Contains more Vitamin K +3027.7%
Contains more Folate +50%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +197.8%
Contains more Fats +414.3%
Contains more Carbs +32%
Contains more Other +190.5%
Equal in Water - 92.52
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +197.8%
Contains more Fats +414.3%
Contains more Carbs +32%
Contains more Other +190.5%
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +158.2%
Contains less Saturated Fat -27.7%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +158.2%
Contains less Saturated Fat -27.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Sauerkraut
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Sauerkraut Opinion
Net carbs 1.65g 1.38g Collard Greens
Protein 2.71g 0.91g Collard Greens
Fats 0.72g 0.14g Collard Greens
Carbs 5.65g 4.28g Collard Greens
Calories 33kcal 19kcal Collard Greens
Fructose 0.04g Sauerkraut
Sugar 0.4g 1.78g Collard Greens
Fiber 4g 2.9g Collard Greens
Calcium 141mg 30mg Collard Greens
Iron 1.13mg 1.47mg Sauerkraut
Magnesium 21mg 13mg Collard Greens
Phosphorus 32mg 20mg Collard Greens
Potassium 117mg 170mg Sauerkraut
Sodium 15mg 661mg Collard Greens
Zinc 0.23mg 0.19mg Collard Greens
Copper 0.051mg 0.096mg Sauerkraut
Manganese 0.51mg 0.151mg Collard Greens
Selenium 0.5µg 0.6µg Sauerkraut
Vitamin A 7600IU 18IU Collard Greens
Vitamin A RAE 380µg 1µg Collard Greens
Vitamin E 0.88mg 0.14mg Collard Greens
Vitamin C 18.2mg 14.7mg Collard Greens
Vitamin B1 0.04mg 0.021mg Collard Greens
Vitamin B2 0.106mg 0.022mg Collard Greens
Vitamin B3 0.575mg 0.143mg Collard Greens
Vitamin B5 0.218mg 0.093mg Collard Greens
Vitamin B6 0.128mg 0.13mg Sauerkraut
Folate 16µg 24µg Sauerkraut
Vitamin K 406.6µg 13µg Collard Greens
Tryptophan 0.027mg 0.008mg Collard Greens
Threonine 0.074mg 0.025mg Collard Greens
Isoleucine 0.086mg 0.021mg Collard Greens
Leucine 0.13mg 0.029mg Collard Greens
Lysine 0.101mg 0.031mg Collard Greens
Methionine 0.028mg 0.009mg Collard Greens
Phenylalanine 0.075mg 0.023mg Collard Greens
Valine 0.104mg 0.03mg Collard Greens
Histidine 0.04mg 0.016mg Collard Greens
Saturated Fat 0.047g 0.034g Sauerkraut
Monounsaturated Fat 0.026g 0.013g Collard Greens
Polyunsaturated fat 0.173g 0.067g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
138%
Collard Greens
13%
Sauerkraut
Minerals Daily Need Coverage Score
22%
Collard Greens
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 646mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $1)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.